Overstriding is a common running gait pattern that undermines efficiency and increases the risk of discomfort. The desire to run faster often leads people to intentionally lengthen their stride, which is counterproductive. This action introduces a braking force that hinders forward momentum and places undue stress on the body. Understanding this mechanical error is the first step toward adopting a more sustainable running form.
Defining Overstriding and Identifying the Signs
Overstriding is defined as a running fault where the foot lands significantly in front of the body’s center of mass, typically located around the pelvis. When the foot contacts the ground too far forward, the leg is often nearly straight. This posture creates a long moment arm, causing the ground reaction force to push backward, acting like a brake.
A runner may identify overstriding by a noticeable “jarring” sensation or a feeling of abruptly stopping with each foot strike. Visually, the lower leg will appear angled forward upon landing instead of being relatively vertical. While often associated with heel striking, the defining characteristic is the foot’s position relative to the hip, not the part of the foot that touches the ground first.
Observing video footage from the side confirms if the foot is landing far ahead of the knee and hip. If the front knee is overly extended, closer to straight than the optimal approximately 20 degrees of flexion at initial contact, overstriding is indicated. The goal for an efficient landing is to have the foot contact the ground directly underneath the hip.
The Biomechanical Impact of Overstriding
The primary biomechanical consequence of overstriding is the creation of a substantial braking force upon ground contact. This force requires the runner’s muscles to work harder to overcome deceleration and propel the body forward. This increased muscular effort reduces running efficiency, making the run feel harder and requiring more energy expenditure.
When the leg is extended far forward, the body relies more on passive structures like joints and ligaments for shock absorption. This posture increases the impact forces traveling up the leg, applying excessive stress to the lower extremities. The repetitive, high-impact loading contributes to common running injuries, including patellofemoral pain syndrome (runner’s knee).
The excessive strain can also lead to overuse injuries such as medial tibial stress syndrome (shin splints) and stress fractures. Reducing the overstride lessens the magnitude of these impact forces. This shifts the loading away from joints toward the muscles, which are better equipped to absorb shock actively.
Actionable Steps to Reduce Stride Length
Strategy A: Cadence Adjustment
The most effective method for reducing overstriding is to increase running cadence, the number of steps taken per minute. A higher cadence naturally shortens the stride length, encouraging the foot to land closer to the body’s center of mass. A common target range for most runners is between 170 and 180 steps per minute.
First, determine the current cadence by counting foot strikes for one minute and doubling the result. Gradually increase this step rate in small increments of about 5% at a time. For example, a runner with a 160 steps-per-minute cadence should initially aim for 168 steps per minute.
This adjustment can be practiced using a running watch or a metronome app set to the target beats per minute. Focus on matching foot strikes to the beat, concentrating on quicker foot turnover. The goal is to take shorter, quicker steps while maintaining the same comfortable pace.
Introduce this new rhythm incrementally into runs to allow the body to adapt. Consistent practice ensures the changes become a subconscious part of the running form. The higher cadence minimizes the time the foot spends on the ground, which reduces the impact forces associated with overstriding.
Strategy B: Cueing and Drills
Mental cues provide an immediate way to alter running form without external devices. A powerful cue is to focus on “landing quietly,” as a loud foot strike is often an audible sign of overstriding. Another helpful visualization is to “pretend to land on a dinner plate under your hips,” which reinforces placing the foot directly beneath the body.
Runners should consciously think about “picking their feet up quickly” off the ground rather than reaching forward with the leading leg. This shifts the focus from the front of the stride to the back, promoting a more cyclical leg movement. Maintaining a posture of “running tall” or leaning slightly forward from the ankles also helps align the body’s center of mass over the landing foot.
Specific running drills can physically reinforce a higher cadence and shorter stride length. Drills like “butt kicks” focus on quick heel-to-glute movement, training the hamstring to pull the foot up and back rapidly. Similarly, “high knees” encourage fast foot turnover and a quick, mid-foot landing under the hip.
Incorporating short, high-intensity efforts, such as strides or hill repeats, naturally forces the body to adopt a shorter, quicker stride. Practicing these drills for short intervals before a run helps to embed the improved motor pattern. Focusing on these intentional movements trains the body to lift the foot rather than reach, which corrects overstriding.